12-9-6 reps for time of:
Squat cleans
Muscle-ups
♀ 155 lb ♂ 225 lb
Post time to comments.
Scaling:
Reduce the weight in order to complete the squat cleans with minimal rest. Quick singles are acceptable. If you do not yet have muscle-ups, modify the movement to a pulling and pushing exercise that challenges your current abilities.
Intermediate Option / For time: 12-9-6 reps of:
Squat cleans
9-6-3 reps of:
Muscle-ups
♀ 125 lb ♂ 185 lb
Beginner Option / 12-9-6 reps for time of:
Squat cleans
Ring rows
Jumping ring dips
♀ 55 lb ♂ 65 lb